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    Home » gluten free

    Chickpea Lentil Quinoa Spinach Stew. Vegan Glutenfree Recipe

    Published: May 13, 2014 · Modified: Feb 5, 2018 by Richa 79 Comments

    Jump to Recipe   Print Recipe
    Amazing 1 Pot Chickpea Lentil Quinoa Spinach Stew. 30 Minute 3 protein meal. 21 Gm of Protein Per serve! Vegan Gluten-free Soy-free, Can be nut-free. Instant Pot option
     
    Jump to Recipe   
    Amazing 1 Pot Chickpea Lentil Quinoa Spinach Stew. 30 Minute 3 protein meal. 21 Gm of Protein Per serve! Vegan Gluten-free Soy-free, Can be nut-free. Instant Pot option #veganricha | VeganRicha.com
     

    Lets start up today with this One pot meal. Chickpeas, quinoa, lentils, everything cooked together in a spinach puree, so you know you cannot take those green leaves out even if you wanted to. Serve as is, with crackers or bread. Top with Sriracha, peppers or cheese. Its just about 10 minutes of work in the kitchen, add to a pan, cooked and ready to serve in 25 mins! All of your protein in one bowl. 

    I have been bogged down with everything lately. I keep developing recipes all through the week and don’t get time to write them down properly. And whoever said writing a book was going to be all fun. Book proposals, the pre and post ambles, knowing exactly and being able to put into words, why writing one and what it is about. Yes, I am definitely not much of an organize your thoughts and put them on paper kind of writer 🙂 Oh well, we will learn on the job. All good things come with some extra work!

    Make Chickpea Lentil Quinoa Spinach Stew!

    Amazing 1 Pot Chickpea Lentil Quinoa Spinach Stew. 30 Minute 3 protein meal. 21 Gm of Protein Per serve! Vegan Gluten-free Soy-free, Can be nut-free. Instant Pot option



    More one pot meals
    Lentil Kidney Bean chili topped with jalapenos and corn
    Pumpkin black Eyed Pea Chili
    Cremini Mushroom, Rainbow Chard, Shallots, Mac soup
    Dahls that be served up with rice or grains

    Steps:
    Cook the onions until translucent. blend the Spinach and tomato. Add spiced to the pan and mix, add spinach puree , chickpeas, quinoa, lentils and water. cover and cook

    Amazing 1 Pot Chickpea Lentil Quinoa Spinach Stew. 30 Minute 3 protein meal. 21 Gm of Protein Per serve! Vegan Gluten-free Soy-free, Can be nut-free. Instant Pot option #veganricha


    Add cashews for garnish. Serve hot. 


    Amazing 1 Pot Chickpea Lentil Quinoa Spinach Stew. 30 Minute 3 protein meal. 21 Gm of Protein Per serve! Vegan Gluten-free Soy-free, Can be nut-free. Instant Pot option #veganricha #vegan #glutenfree | VeganRicha.com

    Love this recipe! Get my cookbook, Now Available Internationally!! 


     
    Amazing 1 Pot Chickpea Lentil Quinoa Spinach Stew. 30 Minute 3 protein meal. 21 Gm of Protein Per serve! Vegan Gluten-free Soy-free, Can be nut-free. Instant Pot option #vegan #glutenfree #veganricha
    Print Recipe
    5 from 19 votes

    Chickpea Lentil Quinoa Spinach Stew

    This chickpea Lentil Quinoa Spinach Stew is easy, filing, full of protein and delicious. Free of dairy, egg, corn, soy, gluten
    Prep Time20 mins
    Cook Time25 mins
    Total Time45 mins
    Course: Soup
    Cuisine: Indian Fusion
    Servings: 4
    Calories: 323kcal
    Author: Vegan Richa

    Ingredients

    • 1/4 cup (45 g) red lentils masoor dal
    • 1/4 cup (42.5 g) quinoa
    • 15 oz can chickpeas or 1.5 cups cooked chickpeas. safed chana
    • 1 tsp oil
    • 1/2 cup (60 g) red onion finely chopped or thinly sliced
    • 1 mild green chili finely chopped
    • 1 tsp garam masala
    • 1/4 tsp (0.25 tsp) cinnamon powder
    • 1/4 tsp (0.25 tsp) cardamom powder
    • 1/2 tsp (0.5 tsp) cumin powder
    • 2 large tomatoes
    • 2 cups (60 g) packed of spinach add more for greener soup
    • 3 cloves of garlic
    • 1 inch ginger knob
    • 1/4 tsp (0.25 tsp) black peppercorns or add black pepper later
    • 2 cups (500 ml) water
    • 1 tsp salt or to taste
    • 1/2 tsp (0.5 tsp) raw sugar or other sweetener
    • 2 Tbsp cashews chopped (omit for nut-free)
    • pepper flakes lemon juice, cashews, cheese shreds for garnish

    Instructions

    • Wash and drain the lentils and quinoa and keep ready. Drain the chickpeas and keep ready.
    • In a pan, add oil and onions and green chili and cook on medium heat for 5 minutes. Saute in broth to eliminate oil.
    • Add the spices and mix well and cook for a minute.
    • Meanwhile, blend the tomato, spinach, garlic, ginger, peppercorns with 1/2 cup water into a smooth puree.
    • Add to the pan and mix well. Add the lentils, quinoa and chickpeas and mix.
    • Add salt, sugar and 1.5 cups water and cover and cook for 20 minutes.
    • Stir once in between. Add cashew pieces and mix in, taste and adjust salt and spice. Add water if needed for soupier consistency. Cook for a few minutes.
    • Serve hot topped with red pepper flakes, cheese shreds of choice or cashew cream, crackers, flat bread or rolls.

    Notes

    Variations: Add a 1/4 cup almond or coconut milk for creamier soup. Add veggies like cauliflower, sweet potato etc. Add a tsp or more nutritional yeast for a cheesy flavor. Change up the spice blends. Change it up to personal preference. Don't have lentils, omit them. Don't have quinoa, use millet, couscous or rice.
     
    To make this in Instant Pot / pressure cooker: Follow Steps 1 to 5 in the Instant Pot on Saute. Add salt, sugar, water and mix in. Pressure Cook /Manual 2 minutes and natural release. 
     
    Nutrition is Approx value for 1 of 3 Serves.
     

    Nutrition

    Nutrition Facts
    Chickpea Lentil Quinoa Spinach Stew
    Amount Per Serving
    Calories 323 Calories from Fat 63
    % Daily Value*
    Fat 7g11%
    Saturated Fat 1g6%
    Sodium 613mg27%
    Potassium 795mg23%
    Carbohydrates 51g17%
    Fiber 14g58%
    Sugar 9g10%
    Protein 16g32%
    Vitamin A 1959IU39%
    Vitamin C 17mg21%
    Calcium 104mg10%
    Iron 6mg33%
    * Percent Daily Values are based on a 2000 calorie diet.

    Amazing 1 Pot Chickpea Lentil Quinoa Spinach Stew. 30 Minute 3 protein meal. 21 Gm of Protein Per serve! Vegan Gluten-free Soy-free, Can be nut-free. Instant Pot option #veganricha

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    ⭐️⭐️⭐️⭐️ If you Love the Recipe, Please consider rating it using stars in comments! It helps readers and helps more people find the recipe online! I love hearing from you all! ⭐⭐⭐⭐

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    1. Jimie

      March 23, 2023 at 4:30 pm

      5 stars
      Another amazing creation from your amazing creativity. Just what I needed after a difficult day. So delicious,n obviously nutrition packed Perfect amountof heat. .Much appreciation n continued much deserved success 🌱

      Reply
      • Vegan Richa Support

        March 24, 2023 at 8:02 pm

        yay! thank you, Jimie!

        Reply
    2. Kari

      February 28, 2022 at 7:36 pm

      5 stars
      This was great!

      Reply
      • Richa

        February 28, 2022 at 9:03 pm

        Awesome

        Reply
    3. Rhonda G

      February 28, 2022 at 7:53 am

      5 stars
      Terrific vegan soup. Full of flavor, protein, easy to make.

      Reply
      • Vegan Richa Support

        February 28, 2022 at 6:52 pm

        Awesome , thank you

        Reply
    4. Maneesha

      January 25, 2022 at 5:12 am

      5 stars
      Hi Richa! Amazing recipe! I love that you added quinoa to this for extra protein! I made this with the quinoa, spinach, and chickpeas, omitted the lentils, and it turned out great! I love your Indian recipes!

      Reply
      • Vegan Richa Support

        January 26, 2022 at 11:14 am

        protein & nutrition powerhouse

        Reply
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